Workout 5.7.15

Nickname: Bacon, Porkroll, Egg and Cheese

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

Before Class Time Starts:

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Buy In

500m Row (Time)

Max Effort 500m Row
then start the WOD at 7:00

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

40 Double Unders

20 Box Jumps

10 KB Swings 70/50

Death by Wallballs (AMRAP – Rounds and Reps)

Death by Wallballs 20/14
Start at 5 reps

Feature Video

CrossFit Class Workout